Resistance training doesn’t just help you lift heavier things, it also improves blood sugar control, insulin sensitivity, and even brain health. In this episode, Max Lugavere – health and science journalist and author of Genius Foods – expands our understanding of the importance of protein and building muscle mass.

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In this episode we cover:
0:03:15 – What is body recomposition and why is it important?
0:07:01 – How does lean muscle affect blood glucose levels and insulin sensitivity?
0:08:52 – What is a glucose sink?
0:12:41 – What is the link between metabolic health and Alzheimer's?
0:21:08 – Why is it good to increase core metabolic rate through the acquisition of skeletal muscle mass?
0:23:59 – What is the best way to preserve muscle?
0:25:18 – What effect does Ozempic have on muscle mass?
0:26:21 – What is metabolic obsesity or "skinny-fat," and why is it dangerous?
0:27:56 – Why is muscle useful from an endocrine perspective?
0:39:31 – What's the role of protein in developing muscle?
0:42:05 – How does protein help control hunger?
0:43:01 – What is the best source of protein?
0:46:05 – What type of animal protein should we be getting?
0:56:36 – When should we be getting protein?
0:57:59 – How much protein should we ideally get?
1:01:51 – What about protein supplements?
1:03:48 – Should we focus on getting more amino acids?
1:07:43 – What about creatine?
1:08:57 – How do carbs fit into the equation?
1:13:05 – Is there a trade-off between performance and longevity?
1:22:18 – What did you find through your McDonald's experiment?

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